After some googleage, I get the impression that high-fat low-protein works best for most women on paleo (note: I know our biochemistry is all different and it often requires individual tweaking). I believe I eat more protein than fat (presently) and am trying to switch this around to see if it results in better energy and gets me out of this weightloss plateau.
Thus, any woman (or man that believes his diet/or advice applies) that eats this way- Would you provide a run through of your present diet? Any commentary or tweaks that have aided you?
Much appreciated. :)
It took some tweaking of my diet to get the right formula but definitely is a high fat, moderate protein, low carb way of eating that helped me shed some body fat and weight.
I did have digestive issues before and increasing my fat created a few more but I tapered it off and gradually increased it until my body adjusted...this is normal from what I've read from others.
Daily my % are at 65% fat, 25% max protein, <50g carbs. (with some to no fruit day, and some to no dairy..am trying to get off completely but slow going)
Breakfast: 2 coffee with cream (a special coffee I dont plan on giving up, is high carb) 1 egg with homemade coconut bread (perfectly balanced %) cooked in ghee
alt: a homemade lara bar and coffee, generally falls in the same %
lunch: (I generally don't do dinner) remainder of protein for the day (from 3-5oz depending on the source) some veggies and fat
snack: 1 oz nuts and or 1/2 avocado with dijon and EVOO and or 1 homemade chocolate protein bar (perfectly balanced %)
at the end of the day I'm always at 65% fat, 25% protein, <=50g carb calories range around 1200 day
little to no exercise, but constantly moving. I'm always in and out of ketosis, I tend to eat on the high end of VLC but I'm still burning fat well.
That's what works best for me!
Here's a sample of what I ate a couple of days over the past week:
Day 1 (1710 cal, 151g fat, 24g carbs, 68g protein) B: 2 cups of coffee with heavy cream (probably about 1/4 c. cream in each cup) L: 2 hard boiled eggs, 4 slices of bacon D: hamburger, broccoli with butter, wild blueberries with coconut milk and heavy cream
Day 2 (1469 cal, 117g fat, 37 carbs, 68g protein) B: coffee with cream L: 2 scrambled eggs, 4 slices bacon D: pork loin, sweet potato, broccoli, lots of butter Snack: raw milk yogurt cheese
I agree with you that women fare better on a moderate protein, high fat and low carb diet. I recommend the book, "Eat Fat, Lose Fat" by Mary Enig and Sally Fallon. I follow it quite closely and was able to break out of my 4 month weight loss plateau and I am still losing weight. I am almost at my goal weight. Their diet also strengthens the thyroid due to high levels of Vitamin A and D from high quality cod liver oil, and calcium. They also recommend coconut oil.
My meals usually look like this:
Breakfast I take cod liver oil in the morning for around 12000 IU of vitamin A and 1000 IU of vitamin D 2 tablespooons of coconut oil in my breakfast smoothie I use coconut milk, frozen fruits and a half scoop of protein powder (Fallon and Enig do not recommend protein powder). You can use a raw egg in place of protein powder.
Lunch Nut butter, yogurt, cheese, handful of nuts, shredded coconut "cookies" if I feel like something sweeter OR Meat like tuna or chicken with a salad OR Stew with plenty of veggies and fatty stewed meat
Dinner Same as lunch with plenty of veggies and fatty cuts of meat like Chinese roast pork, bbq pork, chicken, duck etc. Plenty of shellfish
I also cook with butter, ghee, coconut oil and stay away from vegetable oils of any kind.
Now that I look at what I eat, I realise I don't eat that much. You do need to keep your diet up at a certain calorie level to optimize weight loss. Fallon and Enig believe that fasting and low calorie diets are not healthy. Problem is, I find that I am just not hungry on a high fat diet.
ETA: Exercise: I ride my bike 10+ miles per week, walk briskly for at least 1/2 hour per day, do the 'big lifts' 2-5x weekly, do hatha yoga 1-4 times per week, and garden in the summer - that can be heavy labor or light.
My typical daily diet:
*A couple large cups of coffee with plenty of heavy cream
*3-4 eggs, most often fried, or omelette-style with cheese and veg inside. Cooked and eaten with butter or coconut oil
*Blueberries or raspberries (frozen usually) with another large portion of heavy cream over the top
*Hearty serving of white potatoes or white rice with butter and/or cream
*Several servings of vegetables covered in coconut oil, beef fat, or lots of EVOO dressing. Favorite veg are broccoli, brussels sprouts, bok choi, spinach, chards, collards, kale, string beans, and any sort of onion relative. I grow most of the above in my vegetable garden, as well as potatoes.
*Around 1/2 lb of meat (beef, pork, or lamb) or seafood (white fish, tuna, salmon, or scallops most frequently). Sometimes more, sometimes less, depends only on my appetite.
*Coconut water as it's an excellent source of several nutrients
*Coconut meat, just a bit
*Ice cream :)
Less frequently I eat beef liver, raw cheeses (soft and hard), milk chocolate, non-berry fruits, almond butter, pumpkin seeds, corn tortillas, sweet potatoes.
I have always been too thin, this diet is about health for me and has helped me gain some weight. As you can see I need to eat a LOT.
I don't track my intake any more but just so you could see I ran a sample day (with broccoli and spinach for veg, potatoes for starch, and scallops for protein) through some software and here are numbers:
Protein: 109 (I weigh 105-108 lbs so hardly low protein, but then I eat almost 3x fat)
96% of RDA for vitamins: short in in B1, B3, and E (only way I can meet RDA of E is by eating lots of nuts, or grains, neither of which agree with me). Exceeding RDA (by 130% to 810%) in A, folate, B2, B12, C, D, and K.
96% for minerals: short only in iron. But I usually eat a lot of beef and lamb each week, and liver at least once per week, so that balances out. Over RDA (102% to 261%) in calcium, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc.
ETA: The only supplements I use are infrequent: zinc, kelp pills (for iodine) and vitamin D when I don't get regular sun exposure.
I eat a high fat, moderate protein, moderate carb diet. I'm not sure of my macro breakdown, but I know I typically eat over 50-60% of my calories from fat each day, probably more. I also love my carbs, and since I don't "need" to lose weight (want, yes, but not necessarily need) I enjoy them regularly.
Since I'm cheerfully a creature of habit, my meals are typically pretty consistent.
B: 3-4 eggs cooked in bacon grease, banana smeared in almond/cashew butter and sprinkled with cinnamon -- so good! (500-600 calories)
Sometimes I mix it up with sausage or bacon or chopped onions and peppers in my eggs, depending on what's in the house and what I'm craving.
L: Chicken thigh, pan-seared in butter or bacon grease. Chopped and poured onto a bowl of lettuce. I use the pan drippings as dressing, and typically garnish my salad with avocado and goat cheese and sometimes sriracha. I wash this down with some berries (strawberries are in season right now) and about an ounce of 70-85% dark chocolate and if I'm still peckish, a Larabar. (700-800 calories)
D: Dinner always varies, but I don't have a big savory tooth at night. As of late, I've been chopping up some stone fruit like peaches, plums, or apricots into a bowl (or blueberries, since they're cheap right now) and covering them with cinnamon and a heaping cup of full-fat goat milk yoghurt. (I can't consume cow's dairy.) I sprinkle it with a few tbs of slivered almonds and cinnamon. I eat a bit of fruit or chocolate or some meat from the fridge before bed, as well, if I get hungry. (600-700 calories.)
Today was a deviation; I slept late (fighting off a cold), and had some sliced turkey with avocado and sriracha, a banana with nut butter, a handful of cherries, and a Larabar (though I admit, the Larabar was some emotional eating, for I was rather cross from having to take an emergency shower since my cat JUST GOT POO ON ME; yes, ew, gross, yuck -- learn to wipe, you fuzzy butthead!). I won't be hungry again until late this evening, and I'll probably have some yoghurt or a burger on a salad (ground beast is on the agenda for tonight). Sometimes the fella fires up the grill and makes me some delicious steak or I barbecue some chicken.
Yesterday, for dinner, I had a huge BBQ chicken salad and used sweet potato fries as croutons. I also snack on plantain chips occasionally, and sometimes I filch a few of the fella's oven fries when he makes them.
So yeah, that's my high-fat, moderate carb/protein diet there. I know I generally get around 80-120g of protein a day, depending on what I prepare for myself. I'm not sure about the rest, though. When I was still logging my calories, I typically wound up with about 150g-ish from carbs each day, though, and about 100-110g of fat with about 2000 +/- calories.
I hope that helps! :)
I'm 63 and not training - just walking and gardening, housework etc.
Breakfast: 100 grams spinach with butter added, I egg fried in coconut oil
Lunch: Mushroom omelette with 2 eggs, cooked in butter or coconut oil, mixed salad dressed with evoo and home made mayonnaise
Dinner: Chicken breast marinated in evoo, garlic and spices, buttered cabbage and cauliflower cheese made with creme fraiche.
Snacks: 2 coffees with double cream, small slice of Double Gloucester cheese.
This is the pattern each day.
Egg for breakfast, salad with protein for lunch, protein and veg for dinner. I always cook in butter or coconut oil, dress salads with evoo and butter veggies. Black tea but cream in coffee.
This is a great thread and really helpful. I'm always wondering if I'm doing things right - I have a hard time losing weight even when I think I'm eating the right things and the right amount of calories per day and working out etc.
I would love to see some way to incorporate a recipe sharing place here at PaleoHacks where we can share recipes for things we make for ourselves. This is such a diverse group of creative people with great ideas.
I have a 6 - 8 hour eating window. Most days, I break my fast at noon or just after.
Three meals usually happens on the days with an 8 hour window. Otherwise, I eat 2 meals.
Meal 1: 3 free-range eggs scrambled with Kerrygold butter and 2 T lactose-free sour cream + 2 T salsa or 3 slices pastured bacon.
Meal 2: 4-6 oz. 100% grass-fed steak cooked in butter or grass-fed burger, 1 cup cooked spinach or chard, 20 gm 70% dark chocolate.
Meal 3: 8 oz lactose free kefir/banana smoothie or 2 oz raw cheese and 20 gm 70% chocolate or 3 oz chicken liver paté on rice crackers or 1 cup homemade low sugar gelatin with sour cream.
Drinks: 2 cups of black tea with cream (one with 2 tsp sugar), 4 oz home-made kombucha, water
Generally I eat 60-70% fat, 20% protein, 10-20% carbs.
Breakfast: 1 Tbsp. coconut oil straight from the spoon and 2 large sausage patties OR 3 scrambled eggs and 2-3 slices bacon. 2 12oz. cups of 1/2 caff. coffee with a generous sploosh of heavy cream.
Lunch: 1 Tbsp. coconut oil straight from the spoon and lox, turkey, roast beef and/or salami rolled up in nori wrappers often with avocado and dipped in mustard OR bowl of chili with sour cream and parsley. Sometimes liver and onions. 16oz. water with 1-2 tbsp. Vitamineral Green.
Dinner: Stew made from bone broth with whatever veggies and meat I have on hand. Or a hunk of meat and part of a sweet potato, some oven fries, or a little potato salad. Greens if I have the energy to prep them. If it is hot out, a really big salad with bacon, meat, and eggs on top. Glass of wine.
After dinner treat a few pieces of 90% chocolate
According to fitday I end up with 1700-1800 calories 60-75% fat, 20-25% protein, and 5-20% carbohydrate
Edit: I forgot to add my kim chi addiction. At least a jar a week works it's way in there.
I also rarely sesame oil, grapeseed oil, flax oil, corn bread. I have cheat day, when I feel like it. Ad libitum eating and sometimes overeating.
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